Your Free Push Workout
This is possibly one of my favorite programs. This is a nice translation for those moving from intermediate to advanced. And provides a great “hybrid” of a transitional strength and bodybuilding program. Although the program progresses to a fairly advanced level, I could argue it could still be great for beginners, because a lot of people find this split enjoyable. If you want a very balanced program to get you HUGE, this is one of the best.
A1
flat DB press
Sets 2Reps 5-8Rest 2-3 minutes
B1
roller cable fly
Sets 3Reps 8-10Rest 2-3 minutes
C1
incline Barbell press (high)
Sets 2Reps 5-8Rest 2-3 minutes
D1
lying cuff lateral raises
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
E1
single arm cuff cable extension
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work Shotgun to The D!ck Superset Ver 3.0
Complete as giant set
A1
rope delt face-pull
Sets 3Reps 15Rest 30 seconds
A2
rope rear delt row
Sets 3Reps 15Rest 30 seconds
A3
rope upright row
Sets 3Reps 15Rest 30 seconds
A4
rope front raise
Sets 3Reps 15Rest 30 seconds
A5
rope front delt voodoo press
Sets 3Reps 15Rest 30 seconds